Aimee, Kelly, and Pennie

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CrossFit Roux 2 – Personal Training

Warm-up

Metcon (No Measure)

3 min Easy Bike

Then 6 – 10 second Sprints for Max Wattage achieved.

Strength

Snatch Grip Deadlift (5-5-5)

*Pause below the knee, above the knee, and mid thigh;

Build each set.

Box Step Down (3 x 6-8/leg (20″ box))

https://youtu.be/2XkKJ26iqZE

Single Leg RDL (KB or DB) (3 x 8/leg (Double Dumbbell))

Metcon

Metcon (No Measure)

3 Rounds – NFT – Move Steady

×

Sled Push 100m Moderate Weight.

Row 500m Damper setting 1

12 Ring Body Saw

10 DB Front Rack Tall Kneeling to Standing
(Arms in front pushing the straps) for the Sled Push ; sled is behind the body.

Tall Kneeling to Standing =

https://youtu.be/-InIHMS8vJg